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CrossFit The Ville: Wednesday’s WOD

July 1, 2015

6-6-6-6 Deadlifts

then:

21-15-9 reps each of:

SDHP (95/65)

Pullups

rest 2:00, then

21-15-9 reps each of:

Hang Power Cleans (95/65)

GHD Situps

*This Saturday we’re having our free Holiday 4th of July WOD at 8:00am! Everyone is welcome to attend. Louisville East will have one at 10:00am, all other classes will be cancelled. Both gyms will close at 12:00.

CrossFit The Ville: Tuesday’s WOD

June 30, 2015

Rest Day.

*This Saturday we’re having our free Holiday 4th of July WOD at 8:00am! Everyone is welcome to attend. Louisville East will have one at 10:00am, all other classes will be cancelled. Both gyms will close at 12:00.

CrossFit The Ville: Monday’s WOD

June 29, 2015

5-5-5-5 Power Snatch

then,

10:00 EMOM of Snatch Complex:

1-Snatch Pull (Ground to knees) t0

1-Full (Squat) Snatch t0

1-Snatch Balance

*Using 80% of weakest movement

rest 2:00, then:

15-OHS’s (95/65)

300m Row

4 rounds for time.

*This Saturday we’re having our free Holiday 4th of July WOD at 8:00am!  Everyone is welcome to attend.  Louisville East will have one at 10:00am, all other classes will be cancelled.  Both gyms will close at 12:00.

CrossFit The Ville: Sunday’s WOD

June 28, 2015

8-8-8-8 Shoulder Press & Barbell Rows

then:

10:00 EMOM of:

5-HSPU’s

5-CTB Pullups

rest 2:00, then:

4 Rounds for time of:

100ft Sled Push (235/190)

15-V Ups

CrossFit The Ville: Saturday’s WOD

June 27, 2015

4-4-4-4 Back Squat & Glute Ham Raise

then:

3 rounds for time of:

Pistols 5/leg

10 Goblet Squats (53/35)

15 KBS’s (53/35)

rest 3:00, then:

*50 Back Squats for time.  (M-185/W-125)

*EMOM 5 Burpees.

*We’re having our Member Appreciation Day at Camp Hi Ho from 3-7pm today!  If you have RSVP’d please remember check their website for directions and bring your $13 ($5 for kids 13 and under) for the food that will be prepared for us.  We look forward to seeing everyone out there! 

CrossFit The Ville: Friday’s WOD

June 26, 2015

Rest Day.

CrossFit The Ville: Thursday’s WOD

June 25, 2015

1-1-1-1-1 Push Jerk & Weighted Strict Pullups

then:

15:00 AMRAP of:

10-S2OH (115/75)

10-Burpee over Bar

10-T2B

*Saturday, June 27th, we’re having a Member Appreciation Day at Camp Hi Ho from 3-7pm. We’re covering the cost of renting the land as well as staffing lifeguards, cooks, etc. We just ask for $13/person ($5 for kids 13 and under) in order to cover food cost so that we can go enjoy the day without any of us having to cook! This will be a family friendly event so your kids are welcome! If you’d like to attend please email Daniel@crossfitlouisvilleeast.com NO LATER THAN THURSDAY 6/25.

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